What you really need to know about how your body loses weight: Real facts without the confusing science

Every day you’re bombarded with research and reports about how to best lose weight. You Google it thinking that one or

Every day you’re bombarded with research and reports about how to best lose weight. You Google it thinking that one or two new items will appear. Staggering back from the screen in shock, you notice that today alone- there are 100 new articles on weight loss. You are feeling overwhelmed, desperate and confused. All you want is to trim that tummy, not get a PhD just to read the latest goings on.

Weight loss is not easy (if it were, you wouldn’t be reading this). Fortunately, there are 7 simple steps to losing weight that are easy to implement and replicable. So relax, sit back and take a deep breath.

The next few minutes will enlighten you and you’ll wonder why nobody else has ever shared this information with you.

Step one: Schedule your day.

Make time for your weight loss. If you can’t make time for it: it;s not that important to you. Everyday should be your day, commit at least an hour a day to yourself. This will help you to stick to your weight loss plans and will help you defeat a negative mindset around your weight loss. Avoid getting ‘too busy’ to implement your plan.

Step two: Drink, drink, drink.

Hydration is key to losing weight. You should be drinking a litre of clean (not tap) water for every 22 kilograms of bodyweight you carry. Your body is 80% water and throughout the day, you perspire, exhale, and utilise a large percentage of the water in your cells. Stick to the 1:22 ratio and you will remain hydrated, healthy and able to flush toxins out of your body. Toxins build up no matter what you do, they are a result of most processes the body undergoes each day. Flush them out adequately to avoid disease.

Step three: Read what you want and believe a quarter of it.

In one day, you will see a study released that says ‘A’ and the very same day, another will say ‘B’. This is confusing, stressful and off-putting. What you need to know is that most studies are paid for. Companies buy research results just as they would buy advertising. In fact, research studies are often tainted and released in place of advertising. Let’s face it, if you read a ‘research paper’ you would believe it more than an ‘ad’. Not all studies are without merit though. A double blind study that has been independently facilitated is more likely to hold merit than most.

Step four: Eat to live, not to entertain yourself.

These days you are bombarded with terminology. Gluten free, dairy free, vegan, vegetarian, lactose free, amine free, wheat free, sugar free, intolerance, fructose malabsorption, coeliac, etc. They are all commonly bandied about and often. Food is food. Yes, intolerances exist but if you stick to natural foods such as fruit and vegetables- you will lose weight. Adding meats that are free of antibiotics and preservatives will be better for you than eating mass produced meats. Do not eat to break the boredom, do not eat to ‘fit in’ with everyone else around you. Do not eat if you are thirsty, you are actually dehydrated in that case not hungry. Do not eat out of emotion. Look to eating to provide adequate fuel for your body and for no other reason- by doing this you will lose weight.

Step five: Exercise without fear, regret, pain or torment.

Any exercise is better than none. Don’t beat yourself up about the time, intensity or nature of the exercise. If you move you are better off than if you were stationary. When you exercise, be confident not timid. Follow a well written program or get advice from a reputable trainer. Walk with your heels down instead of with flat feet or toe walking (this will activate your gluteal muscles which are some of the largest muscles in your body). Utilise other large muscles and activate them instead of using small, isolated muscles. Get the most out of every movement. If it hurts, don’t do it. Exercise should be enjoyable or at the very least- pain free. If you don’t enjoy it, find an exercise you do enjoy.

Step six: Give up stress, time to break up with this old mate.

The more you stress, the more your body releases a hormone called cortisol. Cortisol is a key factor in weight gain and illness. Stress less to lose more!

Step seven: avoid the ‘nay-sayers’.

If those around you try to discourage you- stop being around them. This is all about you not them! They may join you(that’s fine) but if they hinder you, steer clear. You are responsible for yourself and nobody else. If you are a parent, you can set a good example but you can’t make kids join you. Trying to force others to fit in with your plans will harbour resentment on both sides.

Forget the science degree. To lose weight and keep it off, just stick to the seven simple steps. Relax and enjoy the journey.

    • Lyn Madin Determination is the best tip. I looked at myself in the mirror one day and thought I am over it. I did my research and found out that the least calories that a woman should eat is 1200 calories a day. I downloaded calorie content of food off the internet. It is all there. So I restricted my calories to about 1200 sometimes 1300 a day. If I fell off the wagon one day I didn’t beat myself off I just got back on the next day. I walked for 30 minutes 5 times a week. I did all this under the supervision of my doctor. When I first went to my doctor and told him what I was going to do he was to say the least skeptical. I went back a month later and had lost 1.5 kilos, he then got on board because he realised I was serious. I went every month for a weigh in. He said that he did not want me to lose anymore than 2kilos a month. At my best I lost 3 kilos one month and he said no more than that a month. I plateaued after losing 9 kilos and with out my doctor I would have lost heart. But he said it was not if I would plateau but when. I did my research and found out that I had to change what I was doing to restart my weight loss. I stopped walking as we were going on a camping holiday and I knew that we would be doing a lot of different activity. I stuck to 1200 -1300 calories a day and after 6 weeks when we came home I had lost a further 3 kilos. The next 3 kilos came off fairly easily. When I reached my goal weight the trick then was to start eating more to stop losing weight. That is not as easy as it sounds. I had to eat 1800 calories a day. I felt so bloated. Counting calories is easy once you get into it. For me breakfast was the same every day. 2 poached eggs and 2 pieces of toast, lunch (same every day) salad and ham sandwich. Dinner at night varied and was the only time I had to weight food. Now I can look at meat and vegies and know how many calories it contains. Good luck.

    • Well done Debbie. I just eat what I like… good one day, then bad the next (too many hot chips)! Balances out in the end.

    • Christa Caldecott Lucky you. I have to be very careful. I could be 85 kilos again tomorrow no problem.

  1. Weight loss when you are beyond 65 without VERY GOOD exercise can cause more harm than good. Losing weight either though diet or unintentionally is dangerous in older people. Be careful to distinguish advice that is appropriate for younger adults (in whom weight loss if overweight is essential for good health) and older adults (in whom it is anything from unhelpful to dangerous to long term health)
    Read my book “Eat To Cheat Ageing”

  2. What I find very hard is the amount and combination of medication I have to take have contributed to weight gain and when you ask the doctor to take you off it your told there is no alternative for that particular medication, it’s so bloody disheartening to know that your illness is causing more problems. Unfortunately there are many people in the same situation however that doesn’t make it any easier for you to accept.

    • Trish I am in the same boat but the doctor did tell me that pain medication slows your metabolism..so take heart it is not your fault

    • Yes I know thank you Libbi, it doesn’t stop you feeling bed about yourself though!

    • I have so many friends that use Light & Easy & they love it & it does work, & they say the cost is very reasonable, even after losing weight they have stayed on it because of the convince of it.

    • Lyn,
      So many side benifits, like no real shopping, food is delivered to your door, minimum paper recycling, minimum washing up so saving on washing liquid and no cooking, saving on energy costs, to list a few.
      My actual cost works out to be $5.76 per meal. (Where can you beat that?)

  3. I was told by my water aerobics teacher, to lose weight 75% is diet and 25% is exercise. There are people with health problems who will find it difficult and some medications also don’t help. Good luck to all those trying to lose weight.

    • You do not need to exercise to lose weight. I know several people who cannot exercise at all, but by reducing their portions they all lost weight. Exercise only makes you feel better and tones you, but you don’t need to do it to lose weight.

  4. Kerry C.  

    The level of fluid intake recommended here is dangerous! Will flush sodium from your body causing confusion and potassium levels to rise, and may put your kidneys at risk if they have any health issues. See your doctor and a dietician first.

    • Evelyn  

      I also noticed the article said “clean, not tap water’. As if in Australia we don’t have perfectly good water in the tap.

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